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Training Log Archive: broncobilly

In the 7 days ending Jun 3, 2012:

activity # timemileskm+ft
  Running8 6:52:00 50.6(8:09) 81.43(5:04) 8028
  Cycling3 2:25:00 26.0 41.84 1000
  Strength3 1:10:00
  Total13 10:27:00 76.6 123.28 9028

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Sunday Jun 3, 2012 #

1 PM

Running (Treadmill Hill Climb) 12:00 [3] 1.0 mi (12:00 / mi) +1100ft 5:53 / mi
shoes: NB Minimus 2

Powerhike/run transitions @5mph, then into sauna.

Strength (Sauna strength circuit) 20:00 [3]

pushups, core, air squats/toe raises over and over for 20 min in Sauna.
5 PM

Running (Shevlin Short Loop) 49:00 [3] 5.5 mi (8:55 / mi) +355ft 8:24 / mi
shoes: Kinvara 3 blue #2

Shevlin loop from upper parking lot with Bman on his mtn bike. Varied paces, threw in few 1-2 min intervals at 5:30-6:00 pace and few at 6:15-6:45 trying to hang with him on his bike on fast sections.

Saturday Jun 2, 2012 #

5 PM

Running (DRW-jog stroller) 30:00 [3] 3.3 mi (9:05 / mi) +200ft 8:36 / mi
shoes: Brooks Pure Flow #3

Easy roadie loop w/ Bman on his bike and me pushin Abe.
11 PM

Running hills (Treadmill Hill Climb) 30:00 [3] 2.2 mi (13:38 / mi) +2400ft 6:42 / mi
shoes: Kinvara 3 blue #2

4.5 mph powerhike/jog intervals @12% grade

Friday Jun 1, 2012 #

11 AM

Strength (Sauna strength circuit) 20:00 [3]

Pushups, core, air squats, wall squats, jumping jacks in Sauna at gym.
12 PM

Running hills (Smith Rock) 1:30:00 [3] 11.0 mi (8:11 / mi) +1798ft 7:05 / mi
shoes: Kinvara 3 blue #2

From main parking lot, up burma, traverse, sherwood, river trail back. Hot. 91 at my car at finish. Legs felt stale first 30 minutes, then shook out fine.

Thursday May 31, 2012 #

7 AM

Cycling (29er MTB Commuter) 30:00 [3] 8.0 mi (3:45 / mi)

AM commute

Wednesday May 30, 2012 #

Cycling (29er MTB Commuter) 1:20:00 [3] 18.0 mi (4:27 / mi) +800ft 4:16 / mi

AM-PM Commute
7 AM

Strength (Sauna Session) 30:00 [3]

Pushups/corework/jumping jacks every few minutes in Sauna.
12 PM

Running (Southern Bridge Loop) 51:00 [3] 7.2 mi (7:05 / mi) +225ft 6:53 / mi
shoes: Saucony Kinvara 3 #1

FootZone noon run. Progressive run...in 6s last few miles with Joel V in town.

Tuesday May 29, 2012 #

7 AM

Cycling (29er MTB Commuter) 35:00 [3] +200ft

AM commute
12 PM

Running hills (Double Awbrey Butte) 1:00:00 [3] 8.0 mi (7:30 / mi) +1350ft 6:28 / mi
shoes: Saucony Kinvara 3 #1

Up South, out and back Archie Briggs trail, off south side. Nice sunny day.

Monday May 28, 2012 #

9 PM

Running (DRW-River Trail Loop) 1:30:00 [3] 12.4 mi (7:15 / mi) +600ft 6:56 / mi
shoes: Kinvara 3 blue #2

Night run from house. Steady State pace...dialing in lights.

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